Dive into this athlete’s performance at 2024 Fort Lauderdale using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
1000 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Stack Jenn's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Stack Jenn's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 1000 athletes with similar finish time in Hyrox Women
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Stack Jenn's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Women
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Stack Jenn's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
04:45.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jenn Stack demonstrated a commendable performance in the 2024 Fort Lauderdale HYROX race, finishing in the top 16% of all athletes and 12% in her age group. Her overall time was impressive at 01:30:58. Jenn's total running time was 00:45:51, which is 01:13 faster than the average, indicating a strong running profile. However, her performance in certain strength segments like the Sled Pull and Sandbag Lunges lagged behind, suggesting a need for a more balanced training focus. Her pacing started strong but showed signs of inconsistency in maintaining speed in strength-focused challenges. Jenn's profile emerges as a hybrid with a lean towards running, suggesting potential for an even more balanced performance with targeted strength training.
Segments to Improve:
Sled Pull: Jenn's time was significantly slower than average in this segment. To improve, she should focus on increasing lower body strength and power. Deadlifts, kettlebell swings, and sled drags can build the necessary muscle. Practicing the actual sled pull with varying weights can also help improve technique and endurance for this specific challenge.
Sandbag Lunges: Another area where Jenn struggled. Incorporating lunges with progressive overload into her training can be beneficial. Weighted step-ups, Bulgarian split squats, and sandbag carries will build leg and core strength, improving her ability to handle this segment more efficiently. Form correction, focusing on maintaining balance and a steady pace, can also enhance performance.
Burpees Broad Jump: To improve in this segment, Jenn should work on plyometric exercises to increase explosive power and agility. Box jumps, broad jumps, and burpees should be part of her regular training routine. Emphasizing proper form in burpees, ensuring full hip extension and a solid jump, can also help shave off valuable seconds.
Rowing: Jenn's rowing time can be enhanced by focusing on technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rower, coupled with longer steady-state sessions, can improve overall rowing efficiency. Technique drills, emphasizing a strong leg drive and proper timing, will also contribute to better performance.
Race Strategies:
Start Strong but Steady: Jenn's initial pacing is strong, but she should aim for a steady pace that conserves energy for strength segments. A balanced start will prevent early fatigue and allow for consistent performance throughout the race.
Segment-Specific Training: Incorporating segment-specific drills in her training can prepare Jenn for the unique challenges of each section of the race. This includes not only physical preparation but also strategizing on how to approach each segment for optimal performance.
Transitional Efficiency: Improving her Roxzone time indicates a need for better transition efficiency. Practicing quick transitions between running and strength exercises in training can help reduce overall time spent in the Roxzone.
Strength and Endurance Balance: Given Jenn's strong running profile, she should focus on building strength endurance to improve her performance in strength-focused segments. This includes incorporating more compound lifts and functional strength exercises into her routine.
By focusing on these areas of improvement and implementing the suggested training strategies, Jenn Stack can look forward to an even stronger performance in future HYROX races. Balancing her strong running capabilities with enhanced strength endurance and technique in challenging segments will help her achieve more balanced and competitive race times.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women